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Fasting vs. Eating Less: What's the Difference? (Science of Fasting)

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Fasting vs. Eating Less: What's the Difference? (Science of Fasting)

This is about the drastic physiological differences between fasting and eating less

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*NOTE* One of the key things in being able to fast in a healthy matter is entering the state of ketosis - that is, switching your metabolism from burning carbohydrate to burning fat. *Considering most people have been burning carbohydrate their whole lives* this can make fasting a challenge. Upton Sinclair recommends doing quite long fasts - 12 days, but you may want to work your way up to longer fasts. Unless you are relatively keto adapted (or have experience with fasting of course), it's important that you take precautions while doing a fast. Fasting isn't inherently dangerous, *but diving into fasting when your body is in no way geared for it can be.* I recommend doing more research before doing longer fasts. The Complete Guide to Fasting ( is a good book to start with.
As Tim Ferriss puts it: Please don't do anything stupid and kill yourself. It would make us both quite unhappy.

Just in case I should also say that of course you need to balance fasting with eating - You need to survive off of something. I have been doing intermittent fasting the past year (22 hours fasted, 2 hours eating - you can widen it to 16/8, which still provides great benefits) and will fast for a couple days every other month or so. Several other people have recommend a routine like this - Tim Ferriss recommends doing a 3 day fast once per month and a 7 day fast once per year.
Also make sure you're getting enough fat, protein, micronutrients and fiber to maintain a healthy weight and healthy body - *excessive* fasting can be very dangerous.

Books Mentioned:
The Obesity Code by Dr. Jason Fung -
The Fasting Cure by Upton Sinclair - (If you google the title you can find the full book online)
Tools of Titans by Tim Ferriss -


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Fasting vs. Eating Less, And How They Work With Weight Loss

Let's face it; most of us rely on low-calorie diets to lose weight and of course, we can't blame ourselves for that.

I mean, there's a good chance that you've made a lot of unhealthy food choices that may have contributed to excessive weight gain.
As we know, obesity is a big problem in today's society; this is precisely why people hardly think twice about going on fad diets.
What's more, some individuals even go as far as starving themselves to lose weight — this is clearly a drastic measure to get the job done.

What about low-calorie weight loss programs?
Today it's no longer news that there are lots of meal-plan diet systems that claim to increase your chances of losing weight within weeks.

For the most part, these programs are aimed at those looking to shed a few pounds (between 20 to 30) without much fuss.
It's good to point out that the foods are usually tasty and healthy but there's a catch; the portions are incredibly small.
In fact, they're miserably small up to the point where you'll eventually give up on the program and start eating like crazy!
In essence, you'll end up gaining more weight than before, and that not what we’re looking for.

So what's the point?
Well, it's pretty simple; low-calorie diets are pretty much like starving yourself — you eat less, feel hungry (even hangry, a combination of hungry and angry), eat more and eventually gain more.

How is Fasting Different?
The very first thing you should know is that fasting is not the same as eating less or starvation.
For the most part, fasting is a safe and natural way of abstaining from food for a specific period of time.

It's good to point out that fasting offers quite a number of benefits to us — it's more like the ultimate internal cleansing solution.
Essentially, it helps to get rid of toxins and waste products from your cells and joints. What's more, fasting makes your skin clean and clear.

It also increases your chances of being resistant to diseases.
And most importantly, fasting gives a boost your metabolism and that's precisely what you need to keep your weight in check.
Note: At this point, it's important to point out that neither fasting nor starvation contribute to weight loss.
Essentially, the weight you lose during a fast or starvation is likely to return once you start eating.

But there's still a big difference between the two:
Fasting is way better than starvation. In essence, with fasting, you have a higher chance of controlling and maintaining your body weight.

Why? Well, it's only because fasting changes your body's chemistry and increase your metabolism rate.
On the flip side, starvation damages your metabolism and can even go as far as ruining your weight loss goals.
To sum it up, people who fast eat healthy foods and of course, get all the nutrients from their daily diet.

To them, fasting is actually a way to cleanse their bodies harmful toxins.
On the flip side, eating less or following a low-calorie diet is s more like starvation.

And as mentioned earlier, such diets take a toll on your metabolism and eventually cause it to malfunction.
At the end of the day, your plan of eating less will only cause you to eat more and more!

All in all, eating less or starvation is not and will never be the answer to getting the body of your dreams.
Just stick to eating healthy foods, exercise regularly and if possible, fast intermittently. Stay healthy!

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Doctor Mike On Diets: Intermittent Fasting | Diet Review

Hey guys! I've seen over and over questions and comments regarding dieting so I decided to start a series where I conduct a diet review in detail. I know many of you want to lose weight and there are many videos on weight loss out there. But I want to give you an honest doctor's take on fasting or time restricted eating.

I kicked off the series with the very popular, intermittent fasting or time-restricted eating. It's claim to fame is that helps burn belly fat/ lose your belly and it does so through fast weight loss. But is fast weight loss even healthy?

Anyway, I could go into more detail covering the smallest intricacies of the diet but I did not want to weigh down the video, both literally and figuratively. Please let me know if this is too little, too much, or just the right amount of information about intermittent fasting.

Also, I want you to remember that diets are not all about weight loss but more importantly about eating healthy. I sincerely hope you enjoy, and definitely let me know if you want more videos like this by giving it a like and a share.

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Intermittent Fasting Vs. Eating Less: Which Is Better for Weight Loss? | What's The Difference?

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The Intermittent Fasting Diet ????

In the beginning, there were three meals per day. Then came six small meals per day. Now, everybody is talking about intermittent fasting as the latest and greatest thing in meal-timing trends aimed at successful weight loss. Some individuals actually skip meals for a period of 14 to 36 hours at one time.

Fasting vs. Eating Less:

However, it still seems a mystery which strategy is winning out when trying to schedule meals in the name of losing weight. So, to that end, we did a little in-depth research to answer the age-old question of which Is better for weight loss, fasting or simply eating less? Here are our findings.

Intermittent Fasting Benefits:

The methods may vary but, if you can stick with one, it could help you with successfully cutting your overall calorie-intake and losing weight, according to a Washington University School of

Medicine research professor in St. Louis. This is based upon the fact that intermittent fasting could help you with cutting between 20 and 25 percent of your calorie intake. And, preliminary data has shown that intermittent fasting can be much easier for dieters to stick to than having to cut calories at mealtime.

Traditional Dieting Benefits:

On the other hand, according to another recent study, fasting diets may have become quite trendy recently, however they might not be any better for losing weight than a traditional diet that involves simply eating less. The reason for this is that intermittent fasting study participants appeared to cheat more and also to drop out earlier than those who practiced eating less for the purpose of losing weight.

Eating Less Wins Out:

Therefore, eating less seems to be the better choice in the long-run for successful weight loss. In fact, fasting appears to be less sustainable in comparison to eating less for the majority of overweight individuals, according to researchers.

#intermittentfasting #eatingless #weightloss
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Intermittent Fasting - How it Works? Animation

Effect of fasting on fat burn, insulin sensitivity and brain's health. Methods and tips for safe and effective fasting. This video is available for instant download licensing here :

©Alila Medical Media. All rights reserved.
Voice by: Ashley Fleming
All images/videos by Alila Medical Media are for information purposes ONLY and are NOT intended to replace professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition.
Intermittent fasting refers to eating plans that alternate between fasting and eating periods. The goal is to systematically starve the body long enough to trigger fat burning. While research is still underway and the method may not be suitable for everyone, there is evidence that, when done correctly, intermittent fasting can help lose weight, lower blood pressure and cholesterol, prevent or control diabetes, and improve brain’s health.
During a meal, carbohydrates in food are broken down into glucose. Glucose absorbs through the intestinal wall into the bloodstream and is transported to various organs, where it serves as the major energy source. Excess glucose is stored for later use in the liver and adipose tissue, in the form of glycogen and fats. In between meals, when the body is in the fasted state, the liver converts glycogen back to glucose to keep supplying the body with energy. Typically, an inactive person takes about 10 to 12 hours to use up the glycogen stores, although someone who exercises may do so in much less time. Once the reserve of glycogen in the liver is depleted, the body taps into energy stores in adipose tissues. This is when fats are broken down into free fatty acids which are then converted into additional metabolic fuel in the liver. Thus, if the fasted state lasts long enough, the body burns fat for energy and loses that extra fat. Losing the extra fat is translated into a range of associated health benefits.
Insulin is the hormone required for driving glucose into cells. Insulin level is regulated to match the amount of glucose in the blood, that is, high after a meal and low between meals. Because insulin is secreted after each meal, eating throughout the day keeps insulin levels high most of the time. Constant high insulin levels may de-sensitize body tissues, causing insulin insensitivity - the hallmark of prediabetes and diabetes type 2. Fasting helps keep insulin levels low, reducing diabetes risks.
Fasting also has beneficial effect on the brain. It challenges the brain the same way physical or cognitive exercise does. It promotes production of neurotrophic factors, which support the growth and survival of neurons.
Fasting, however, is not for everyone.
Fasting can also be unsafe if overdone, or if not done correctly.
There are several approaches to intermittent fasting, but the easiest to achieve is perhaps the one that simply extends the usual nighttime fast. A daily cycle of 16-hour fast followed by a 8-hour eating window is usually sustainable.
For intermittent fasting to be safe and effective, it must be combined with balanced meals that provide good nutrition. It is important to stay hydrated, and know your physical limits while fasting. The fast must be broken slowly. Overeating after fast, especially of unhealthy foods, must be avoided.

Intermittent Fasting & Hunger - What the Science says

The Science behind what is really making you hungry when you're fasting.
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This video will explain why hunger won't get worse and worse while fasting and why keeping your blood glucose and insulin low & why trying a keto diet will help you adapt to fasting a lot easier.

When I first started doing intermittent fasting, handling the hunger was quite difficult. I tried several things to try and make myself less hungry without breaking the fast, but what was most helpful was knowing that it would go away on its own, and why this was the case. So, I hope that this video helps those of you trying out prolonged or intermittent fasting - hunger is pretty much inescapable, there is going to be some level of discomfort when trying out fasting, but it's very encouraging to know that things will change and hunger will naturally go away.

Sections:
0:59 - Why hunger is rhythmic & doesn't just get stronger over time
3:13 - Why low Salt may be cause of your hunger while fasting
5:00 - How Insulin works
5:36 - How Glucagon works
6:10 - Insulin Makes you Hungry, Glucagon doesn't
7:51 - Ketones/Ketosis & Hunger
9:27 - Why you shouldn't go overboard on protein
9:59 - Letpin, the satiety hormone

You can find a pdf with the transcript and links to studies mentioned here:

Dr. Jason Fung provides some useful information about fasting in The Obesity Code -
Jimmy Moore's book The Complete Guide to Fasting (with Jason Fung) is another good resource -

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Metabolic Changes During Fasting and Starvation

In this video I have explained the metabolic changes that occur during fasting and starvation. i have specially emphasized on the catabolic changes that occur in relation to glycogen breakdown, lipolysis, gluconeogenesis and ketone body synthesis.

My other videos on the related topics are as below:

Integration of metabolic pathways - fed state metabolism


Integration of metabolic pathways - Fasting state and Starvation


Precursors of gluconeogenesis and regulation


Gluconeogenesis precursors and important enzymes


Glycolysis and gluconeogenesis regulation


Propionyl CoA to glucose


Gluconeogenesis question and explanation


Glycolysis and gluconeogenesis regulation


Glucose-alanine cycle


Transamination reaction


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Mayo Clinic Minute: Is intermittent fasting healthful or harmful?

Want to lose weight? Just don’t eat, right?

Mayo Clinic dietitian Mikel Bryant says, while fasting can be a tool that helps some people with weight loss …

More health and medical news on the Mayo Clinic News Network.

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Study: 36-hour fasting could reduce weight, improve heart health

A new report suggests that intermittent fasting could have some health benefits. The study, which allowed volunteers to eat whatever they wanted for 12 hours after fasting for 36 hours, showed improvements in weight and cardiovascular health. Internal medicine specialist Dr. Neeta Ogden joins CBSN to discuss.

9 Strategies to Stop Overeating

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'Slow Carbs' and the Truth About Low-Carb Diets

You‘ll be surprised to hear me say that carbohydrates are the most important thing you can eat for health and weight loss. Why? Because all plant foods are carbohydrates. These are the good, “slow” carbs you’ll find in fruits, vegetables, and even nuts and seeds. Slow carbs don’t spike your blood sugar or insulin, like carbs from pasta, bread, potatoes or rice. Instead, they fill your body with fiber. And they contain amazing molecules called phytochemicals. Studies show that powerful phytochemicals like glucosinolates, found in broccoli and other cruciferous vegetables, may help reduce your risk of cancer. Most colorful plant foods are full of good, slow carbs. Learn more about all the beneficial things they’ll do for your health and your weight. Download the Functional Medicine Treatment Guide: ccf.org/FMGetstarted

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The Effects of Fasting on Infections

Yale study finds that sickness-related food preferences may correlate with the type of infection and the type of diet the body requires to fight the infection.

How Intermittent Fasting Affects Your Body and Brain | The Human Body

Stars like Beyonce and Hugh Jackman have spoken out about following intermittent fasting plans to get in shape. How does intermittent fasting work? Here's what actually happens to your body and brain when you fast. Following is a transcript of the video.

How long has it been since you last ate? People who fast intermittently often eat within an 8-hour block, leaving 16 hours of fasting in between. During that 16-hour stretch, their bodies undergo an important change that sets them apart from non-fasters.

Here's how it works.

When you eat, you store some of that energy in the liver as glycogen. But after 10-12 hours of not eating, your glycogen reserves will be extremely low. As a result, you may feel more irritable than normal, a term scientists call hangry.

The upside is — with little glycogen left — fat cells in your body release fats into your bloodstream. The fat cells head straight to your liver, where they're converted to energy for your body and brain. So, you are literally burning fat to survive.

Blood samples show that people who had fasted for 12-24 hours experienced a 60% increase in energy from fat, with the biggest change occurring after 18 hours. This is the benefit to intermittent fasting because it puts you in a state called ketosis. And it's why researchers think intermittent fasting could be the key to a longer, healthier life.

The process of burning fat releases chemicals called ketones. In the brain, ketones trigger the release of an important molecule called BDNF. BDNF helps build and strengthen neurons and neural connections in areas of the brain responsible for learning and memory. Which could explain why a boost in ketone production has been shown to improve memory in people with early signs of dementia in as soon as 6 weeks. Increasing ketones in the body is also a common treatment for patients with severe epilepsy.

You don't necessarily have to fast to boost your ketone levels. Introducing more fatty foods into your diet and cutting back on carbs can have a similar effect. A group of people who tried this method for 3 months not only lost weight and body fat, but also saw a decrease in blood pressure and a hormone (IGF-1) that is related to aging and disease.

But scientists have discovered that fasting increases ketone levels more. Ketogenic diets can increase ketones 4-fold whereas fasting has been shown to increase ketones by up to 20-fold. As a result, fasting — compared to a ketogenic diet — may have a stronger, more beneficial effect on overall health.

Yet many Americans who eat three meals a day with snacks in between never reach ketosis, and therefore aren't producing enough ketones to promote good health.

Fasting and ketosis have been a key to our survival from the beginning. They helped our ancient ancestors survive through bouts of starvation.

And today, they're becoming recognized as a way to help keep future generations mentally and physically disease-free.

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How Intermittent Fasting Affects Your Body and Brain | The Human Body

The 'Most Effective' Method Of Intermittent Fasting

Intermittent fasting is changing the way people eat. But there are so many different ways to fast these days, is one method better than all the rest? Personal trainer and health coach, Max Lowery says, cutting your eating down to just 2 meals a day is the best way to tackle fasting head-on. He also believes that the popular 16:8 method isn't as perfect as it seems.

With just one slight adjustment, he says you can make it far more effective. You can learn more about his lifestyle on Instagram.

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Following is the transcript of the video:

Max Lowery: So 16:8 is basically, you break your day up into a period of a 16-hour fast with an 8-hour eating window. And I think it's just, you know, for me, it's just the more natural way of eating. Obviously, most people that start doing the two meal day is because of weight loss, and yes, they are losing weight but actually, we're constantly hearing how people have so much more energy throughout the day. They are not having, you know, this energy crashes because they aren't so dependent on food for energy, they are using body fat. They realize that they don't have to constantly eat to get themselves through the day.

So the reason I started the two meal day — it's not the 16:8, is because one of the main issues that people come into with the 16:8 is that they get obsessed with the time periods. And they start counting down the hours until they can eat and they end up eating because the clock tells them to rather than their body tells them to. It's essentially the same thing, in terms of, what's going on, but just changing the focus to listening to your body is when it becomes a way of life because you're understanding yourself better. 

If someone says, Okay, how do I start tomorrow? First of all, choose whether you're going to find it easier to skip dinner or you're going to find it's easier to skip breakfast. So say you're skipping breakfast, I would say, Okay, what time do you normally have your breakfast? Average person says 8 a.m. I'll say, Okay, rather than 8 a.m., go in to work or whatever you are doing and wait until 10 a.m. and see how you feel. And then basically, over the course of two weeks, push until it's a 16-hour gap. And the whole time you are listening to your body, you're kind of, hopefully learning to understand that just because your stomach is empty, does not mean that you are hungry. 

Then the main thing is that you fundamentally need to be eating whole foods cooked from scratch. A lot of other intermittent fasting methods have been like, Oh no, you can eat what you want but just in a small time period or Eat what you want for 5 days. That doesn't encourage changes in behavior long-term, which is obviously, fundamentally what the issue is for some people. So all I'm trying to do is just educate people and give them the tools to listen to their bodies better and that's really what it boils down to.
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World’s largest Fasting Study (2020) | Buchinger Wilhelmi

The largest scientific study on the effects of Buchinger therapeutic fasting carried out to date has been published in 2019. It was conducted at the fasting clinic Buchinger Wilhelmi, by a team led by Dr. Françoise Wilhelmi de Toledo in cooperation with Prof. Andreas Michalsen from Charité University Hospital in Berlin.

The study collected and evaluated data from 1,422 subjects (41 % male, 59 % female), who completed the Buchinger Wilhelmi fasting programme over a period of 5, 10, 15 or 20 days in 2016.


Under the title “Safety, health improvement and well-being during a 4 to 21-day fasting period in an observational study including 1422 subjects”, the study shows that Buchinger therapeutic fasting is safe and therapeutically effective. It also promotes emotional and physical well-being. The results of the study were published online on January 2, 2019 in the peer-reviewed journal PLOS ONE.


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#1 SCIENCE BEHIND FASTING: FASTING VS. EATING LESS

BEHIND THE SCENES AND MORE REWARDS FOR YOU:

GLUCOSE MONITORING SYSTEM:

RECOMMENDED BOOKS ON FASTING:

1. The Complete Guide To Fasting, DR Jason Fung + Jimmy Moore:

2. The Obesity Code from DR Jason Fung:


3. Eat. Stop. Eat. from Brad Pilon:


4. The Fasting Cure from Upton Sinclair:


RECOMMENDED STUDIES ON FASTING:

1. MINNESOTA STARVATION EXPERIMENT PDF:


2. INTERMITTENT FASTING: THE SCIENCE OF GOING WITHOUT:


3. COMPARISON OF POWERLIFTING PERFORMANCE:

4. FUELING PERFORMANCE: KETONES ENTER THE MIX:


5. INTERMITTENT FASTING, OXIDATIVE STRESS, METABOLISM:

Fasting Vs Eating Less | What is the difference?

Dr. Z' Health Store:

Fasting Vs Eating Less | What is the difference? is a video that describes the main difference between intermittent fasting and eating less food otherwise known as calorie restriction.

Dofasting daily for optimal results as this video clearly outlines that you can receive immense benefit from fasting on a regular basis in the way of weight loss, hunger and truly optimizing your overall health.

Fasting vs. eating less what's the difference (science of fasting) is an incredible topic because many people claim that they are really the same thing. The truth is that they are nothing alike as to how they act upon the physiology of your body. I believe fasting is the ultimate health hack to improve your life.

Calorie restriction life extension is interesting as much of the research points to better health if you eat less food. The real benefit is not calorie restricting, but rather fasting. Though calorie restriction has many benefits, you really want to do fasting and not calorie restricting for best results.

The fasting mimicking diet is a great example as to how fasting can improve your health. The fmd diet was used in research and was proven to work incredibly well for improving your overall health, wellbeing, and longevity. The research behind the fasting mimicking diet has been a huge contribution to society.

Fasting vs eating less is an incredible way for you to drastically improve your health and longevity. Be sure to deploy these tactics taught in this video and you will see the benefits that science and natural health strategies have to offer you.

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Is Intermittent Fasting The BEST Diet?

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The popularity of intermittent fasting has risen quite largely in recent years. Purported to be a great weight loss tool, now IF advocates are claiming that it's much more than just a fat burner. But how so? And does the research actually support their claims? Let's find out!

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What's The Difference Between Fasting And Eating Less?

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Read my best selling book, The Stoic Body:

Fasting isn’t a diet and it certainly isn’t starvation. A diet is defined as the kinds of foods one habitually eats and within this definition comes the quantity of these foods.

Fasting is changing when you’re eating.

Therefore, fasting and eating less are mutually inclusive.

So contrary to some people’s opinion, fasting is not eating less, but it can be part of a diet which involves eating less.

Many people try to lose weight by eating far less than required.

The problem with eating less to such an extreme in hopes of losing weight very quickly is that this causes a host of problems.

For three, four days, even two weeks, you may very well lose weight quickly.

However, much of this weight will be water and chances are you will lose less fat and more lean mass (meaning muscle).

The result of underrating will be more cravings, an increased appetite and this is just going to lead to weight gain in the future; so…what’s the point?

Muscle is metabolically active tissue, meaning it uses more energy than fat.

A common example of fasting is eating for 8 hours and fasting for 16. A common example is eating between 12-8pm.

The benefits of fasting reveal themselves in two aspects:

Hormonally
Convenience and simplicity.

Ironically, frequent meals have been introduced as a saviour to obesity as obesity continues to increase.

Fasting reduces your insulin levels and increases insulin sensitivity.

What else increases insulin sensitivity?

Anaerobic and aerobic exercise
Being at the right weight
Eating the right foods, especially considering certain types of carbohydrates.

Why be conscious of your insulin levels if caloric expenditure is more important?

Great question.

Insulin’s job is to lower blood glucose. Insulin allows glucose to enter the cells of the body. When you’re insulin resistant like a type 2 diabetic, this can lead to hyperinsulinemia, which means high insulin levels.

The association between hyperinsulinemia and heart disease, obesity (particularly in the gut), certain cancers such as prostate breast and colon, is very strong.

Many people report being more productive and happy while fasting!

Fasting also increases growth hormone. Growth hormone is anti-ageing and out of the six hormones key for fat loss, it is the most important.

But because intermittent fasting makes this continuous energy restriction so effortless many agree, including myself that it’s a great solution.

A 2015 paper from the Academy of Nutrition and Dietetics came to the conclusion that prolonged nightly fasting:

“may be a simple, feasible, and potentially effective disease prevention strategy at the population level.”

Regardless of whether you fast or simply eat less calories without a fast, what is clear is that eating too little does more harm than good.

Fasting done right with enough calories is perfectly healthy, perhaps not advantageous over normal diets, but as research progresses the benefits regarding longevity, inflammation and other factors symbolic of health are revealing themselves.

I’ve just launched my coaching program, so if you want to sign up get your application in as soon as possible. You can find the link at the top of the description.

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